Free Programs and Spreadsheets
The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.
There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]
An 8 week deadlift specialty program that utilizes high block pulls, low block pulls, and competition style deadlifts to help build maximal deadlift strength. [Read more…]
Another free strength program from Brian Alsruhe, this time focusing on mass building. A spreadsheet and video overview are below. [Read more…]
David Laid’s DUP program is an intense, 6 day push, pull, legs (PPL) split that follows general strength and hypertrophy principles. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks. [Read more…]
Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.
A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]
This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]